Lighten Your Mental Load Video Transcripts

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DAY 1. The 3 Un-skip-able Essentials

12:38:07 Hello! Hello! Welcome to the lighten your mental load! Epic adventure!
12:38:15 So today’s day one. And if you haven’t already to get started, you should have already just put a comment below wherever you’re watching this video, just saying that you’re in for the efficiency just because I want to hear from you.
12:38:27 And also at the top of the page as a link to download and print if you, if you want to.
12:38:37 The epic, adventure playbook. Sorry. Get that. There’s only a few sheets, and it’s just gonna help you go through the questions. Yeah.
12:38:46 So welcome, welcome, welcome to day! One. So today we’re going to be talking about the 3 unskippable essentials.
12:38:53 And this, and also. So before we get to that, I just want to take a step back, and just to like recap like how these challenges I think adventure is going to help you, and basically like this idea of lightning your mental load, it’s going to help you like just answer that question what are we
12:39:13 Gonna have the. But do it in a way that way.
12:39:15 You’re not waiting until the last minute to to figure it out where you’re doing it.
12:39:20 Deciding ahead of time. And the reason we want to do that is because if you wait till at the end of the day, like when you’re trying to think about what’s the dinner like when you’ve been when your brain’s fried like it’s really hard, to come up with ideas whereas if
12:39:33 you’re doing it ahead of time. It just makes it so much.
12:39:36 Easier to get healthy meals on the table without, like a lot of foss or a load of effort.
12:39:42 And it’s really going to help. So it’s gonna like, free up all that mental space at the end of the day when you need it most.
12:39:50 And it’s going to make you like. Make it easy to get helping.
12:39:53 Those in the table, and then you get that goodness of like, oh, yeah, meeting eating data.
12:39:57 I’m feeling better, and you get into that positive cycle.
12:39:59 So there’s so many benefits to do its talent.
12:40:03 This epic adventure. So I’m so glad you’re here with me, and if you’ve failed in the past we’d like you’ve tried meal planning, and it hasn’t really worked for you in the past.
12:40:12 One thing I would offer is just this idea, that when we, when we try something and we, it doesn’t work that often, like we need to look at our motivation like, why we’re doing it.
12:40:26 And if that motivation is coming from, I should have a meal plan, and I should like, or I have to have a meal plant to eat healthy like.
12:40:33 Of course, like you can make yourself do it for a little bit, but it’s like it’s not really sustainable, right?
12:40:38 So. So if you you just wanna check like your desire to do this, if you’re coming from, I should, or I have to.
12:40:45 Then. Stop now, just forget about it, and like, go and do something else, because it’s not going to be sustainable.
12:40:52 But what the other alternative is is to really is to be motivated by desire.
12:40:58 So checking in with what you really want and going. Yeah, you know what I really want to make my life easier.
12:41:04 I really want to be feeling good at the end of the day.
12:41:08 So if you have that desire like that’s going to fuel you in a very different way.
12:41:16 And it’s going to make it possible for you to get through this and also like navigate any obstacles and get the result that you want.
12:41:23 So we wanted we want to be approaching this from from desire.
12:41:26 So that’s our first question on our. My book is just like, you know, the first question here is like, I want to do this because and just write whatever comes into your mind.
12:41:39 But just reminding itself like, like, you know, it’s designing ahead. It’s gonna like it’s gonna make my life easier.
12:41:47 It’s gonna save me money. It’s gonna make it easier to eat better.
12:41:48 I’m gonna feel better like it’s going to save you time and energy later by deciding now like there’s so many reasons to do this.
12:41:55 But you need to connect with your desire, like what’s fueling you? Okay?
12:42:00 So, you can do that. And then, in terms of like what 2 we expect from from the the next couple of days.
12:42:07 So there’s only really 3 essentials that you need in order to to to be that person who knows what’s they’re cooking at the end of the day.
12:42:17 First is like a list of Go to meals, so ideas of what to call that, you know, and love that are easier for you.
12:42:24 The next is a process for deciding what to cook. Still, we’re gonna cover the list of got emails tomorrow, the list that we’re going to help you develop your process on day 3.
12:42:37 And then finally, the third thing is a source of new ideas, because otherwise you don’t have new ideas.
12:42:43 You know you can do the eat the same thing for a few.
12:42:45 But it can get tired, so we’ll do that on day 4 I’m also gonna look at ways to make this bond.
12:42:52 So it’s more intrinsically rewarding.
12:42:54 So that’s what we’re going to be covering and with what to expect over the next few days.
12:42:59 And you’re welcome to like. Do it all in one day, if you like, or you want to pace yourself.
12:43:04 It’s up to you. And then, before we we finish up today, the other, the other question that we’re I’ve got getting you to answer is, I want you to think about what exactly is your current default like, if you get to like, it’s dinner.
12:43:20 Time you start that would be something that you you routinely go to as you’ll go to default.
12:43:27 Dinner, and I want you to think about what that is. It might be for a lot of people like choosing crackers, or it’s maybe out of client who is like, you know, not to drive for you, because if they were always in a pantry, or maybe it’s toy still maybe it’s like
12:43:39 you dial a pizza, or maybe it’s like you pick a rotary chicken, and up on the way home from work.
12:43:43 But whatever your default is like oh, what? Oh, maybe it’s a heading on Client who is like having smoothies, and in themselves none of those options are intrinsically bad, like they’re all like if they’re all good food like so what we wanna do is like whatever you like
12:44:01 oftentimes like we shame ourselves for because we’re thinking we should be having like salads and vegetables and all these other things.
12:44:05 But really your current default is so like is serving you well, you already know that. So let’s celebrate.
12:44:11 So rather than shaming yourself for it. Let’s unshame it and claim it like that.
12:44:17 My default is gonna be this and that, and now, like you feel how that takes a load of.
12:44:24 So now, when you get to 6 pm. And you’re like, Oh, what am I gonna cook for dinner?
12:44:29 You have something, whether that’s sheets and crackers, whether that’s this movie, whatever, whether that’s nuts and and died for whatever like you’ve got something, and that’s gonna do you?
12:44:41 In. Let’s going to be your default, and you’re not.
12:44:44 Gonna you’re gonna feel good about it, and like from there, like Matte is gonna happen.
12:44:48 So that’s what it today the day once we’ve just got those 2 questions.
12:44:53 And I just want to remind you that insight without action is useless, so don’t just watch the videos.
12:44:58 And then think I’ll get to the questions later. Stop when this video ends grab your grab your no pad, Lord, let the you can just open up a text file on your computer, whatever whatever you want to record it or print it out and do it on the printout.
12:45:12 But just promise yourself that you’re going to add to these questions.
12:45:15 It’s going to take you like a few seconds to do it right.
12:45:18 It doesn’t have to be amazing, just the first things that comes into your head, but doing something now, because later never happens right?
12:45:24 You know actually, we never got hardly ever go back and actually do something, and we think I’ll do it later.
12:45:29 So do it now, and that’s going to set you up to being that action taker.
12:45:33 And it’s also going to give you a little dopamine hit, for like feeling good about actually taking action.

DAY 1 EXERCISE:
1. I want to do this because:
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2. My Default No-Shame Dinner is: _________________________

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DAY 2. YOUR Go-To Meals

12:58:09 Hi! There! So welcome to day! 2 of the lightning, your mental load, epic adventure.
12:58:17 So yesterday we spoke about the 3 unsuccessful essentials, and we did the day.
12:58:22 One exercise of just connecting to your desire, like why you want to be doing this work.
12:58:28 And also we came up with your own default. No shame, you know, so you already got one.
12:58:34 Go to in your repertoire, whether that’s something that’s super healthy or not doesn’t matter like you’ve got something.
12:58:40 Okay, so that was yesterday. If you haven’t done that yet, by all means go back and what’s that video when you’re ready.
12:58:48 But today we’re going to be looking at the our first of the essentials, which is your list of Got to meals and go to meals are just easy things that you know, that make like that.
12:58:59 You love that feel good, and having a list of Gotos is such a great resource, because then, like, if you’re thinking about like, what’s what am I going to have for dinner?
12:59:11 And then you’ve got the whole possibility of all the Internet and all the restaurants and all the options like, it’s really overwhelming whereas if you’ve just got a least of 10 or less that you of your go-to meals all of a sudden like the whole universe gets it makes it so much more
12:59:26 Manageable because you’ve got this good list so what we’re going to do is I’ve actually created a like a template for you like a a list of got meals.
12:59:37 So like I had some ideas to get you started so we’re going to click on this link here, and that’s going to take us to the Gotomeal Id collection.
12:59:46 So this is, and there’s 2 2 types of ideas here.
12:59:50 So there’s general ideas like, you know, Bologna, and don’t actually have a recipe attached.
12:59:55 So these are just, you know, doing it, Curry, and so, and then I’ve also included specific recipes and the heap of them.
13:00:03 So it depends on you, like how confident you are with cooking.
13:00:06 You might like to just think in terms of general ideas. But if you’re not so confident, you might actually like to have specific recipes, or you might like to have a combo of both.
13:00:14 So either is fine. So what we wanna do is just scroll right down and save a copy of this into your your personal favorites.
13:00:24 So we’re gonna click on, save to my collections.
13:00:26 And then it’s automatically going to read directors to this collections page, which is your called my faves.
13:00:32 My favorite in the night menu. And so this is actually my personal favorites.
13:00:38 Page but when you say when you do yours, it’s going to look different.
13:00:41 You’ll only you’ll have the inbox, and then you won’t have all these other ones.
13:00:45 This is like, I actually use this. This is how I meal plan.
13:00:48 So I use this every week, so you can see all mine.
13:00:52 I I delete them every now and again all my past meal plans, but that garage meals collection you’ll see that one.
13:00:59 So what we want to do is click on that, and I PIN it up, and then you’re so this is your copy, your personal copy.
13:01:06 So what we want to do is just come up with your draft list of 10 or 8, or whatever feels good fee number feels good to you.
13:01:13 If you wanna do 20 go for it, so there’s a few ways to add to populate your your ideas so you might want to.
13:01:20 You might look at this and go. Oh, you know, bolonize and sell it.
13:01:21 That’s a go-to that I they make, and you might go away.
13:01:26 You know, I really love it, on which I often do an almost so you might want to drag some ids from the general Id section, or maybe you might you might look at these recipes and go.
13:01:37 Oh, you know what that easy arm and pizza looks good.
13:01:40 I’m gonna give that a go, and you might want to include that in the list of Go-to’s.
13:01:44 So you can use a a company, and the other option is that you can actually, so you can drag these things into that section or and actually, if you, as you’re going through, if there’s something that you you can, actually you can edit this as well, so you can delete stuff, if
13:02:01 you want to. If you did those right ideas, you definitely don’t appeal to you.
13:02:07 Scroll down the bottom, you can remove items so you can hit on the delete button.
13:02:12 So I say they be. Soup isn’t gonna cut it for you.
13:02:15 Not so. You’re not a soup, fan. You can just delete the soups can play around with these as you like.
13:02:20 So, yeah, then you can. You can also move them and reorder them.
13:02:25 So it’s up to you. So we’ve got a couple of ideas here, and what we.
13:02:32 So we’ve got a couple of ideas and any other, and we’ll stop removing.
13:02:36 We’ll stop deleting stuff the other option to add ideas.
13:02:40 Here is that you can add click on the add by add item, option, and then you can add from other collections.
13:02:48 So you might have if you’ve been using simple mail plans for a while, you might have other collections saved, so you can look like this is my inbox.
13:02:56 So I like my any of my other collections, or you can just search, recipes so you can search.
13:03:03 Let’s say broccoli, and that’ll come up with all the broccoli recipes or the other option is, you can just add a note.
13:03:13 So if you just want to add your own, you know my mom’s, my mom’s like Mom and Sonia.
13:03:21 You can add that, and then that’ll come in
13:03:25 In your in your list here, and you can reorganize them and do what you want.
13:03:29 So that’s that’s it for today. So that’s that’s all we want to do is just get your list of 10.
13:03:36 Go twos and play around with that collection, and tomorrow we’ll find out what we’ll what’s happening tomorrow tomorrow.
13:03:43 So have fun with that. If you have any questions, just leave a comment underneath.
13:03:48 And I I can all help you out. Okay, have beautiful day

DAY 2 EXERCISE:
1. Save Go-To Meals List to your collections
2. Go to My Faves page. Open the template.
3. Save your draft list of 10 Go-To Meals in the template.
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Note: your go-to meals can be general ideas eg ‘a curry’ or specific recipes eg. Plan-B Spinach & Eggs.

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DAY 3. Your Deciding Process

13:05:57 Fantastic Hello, and welcome to day. 3 of the lightning, your mental load, epic adventure so new!
13:06:03 Hat. New day new. You had. Okay. So today, we’re going to be talking about your deciding process.
13:06:12 And there’s a few things that I just thought I’d well, I’ll actually walk you through the exercise as again.
13:06:16 But I, before we get to the screen to section, I just wanted to talk briefly about your decision-making process.
13:06:24 And the thing is that even if you’re not no planning at all, you are.
13:06:30 You’re making a decision about what to have for dinner at some point in the day whether that’s 4 P.
13:06:34 M. Whether that’s like, you know, you’re reading it 7, and you’re deciding.
13:06:39 It’s, you know, 6, 55, like there’s a there’s a point where you decide what you’re what you’re having for dinner.
13:06:46 And I think, like people that struggle with these often struggle with the idea of planning a.
13:06:51 Because they think, Oh, it’s too region I’m going to be locked in and be like just you know, just it seems too heavy and seems like, oh, like it seems like hard work.
13:06:59 But the thing is that when you lead the decision making to the very end, like to the last minute, it’s like when you’re tired.
13:07:06 When like, you’ve always you’ve had a long day like your brain’s at its least it’s worst.
13:07:12 And also, like you’re having to do this every single day.
13:07:16 Whereas if you bring that decision-making process forward, you can do it when you’re not so hungry.
13:07:21 When you’re brain’s a bit more fresh. And also by when you start doing it in advance, there’s the opportunity to decide.
13:07:28 Maybe not for just tonight, but maybe tonight and tomorrow night. So then you’d like in the 1 point in time, you’re getting that that efficiency of doing more than just, or if you like, want to go for you planning like 3 or 4 days, or the whole week like you just you’d having one
13:07:47 day, 1 point where you’re deciding, but then you’re making life easier for yourself in the future.
13:07:51 So, so this is why it’s so beneficial to have some sort of process.
13:07:57 But the thing is, if you’re used to just deciding on the day going to like planning a whole week of meals ahead is going to be like way too hard.
13:08:07 So what we want to do instead is like, maybe as a first step, you just start deciding the night before, and I’ve had people that I’ve worked with that that’s worked really well.
13:08:14 So rather than waiting until 7 0 Pm. They think like after dinner.
13:08:18 The night before they think, Okay, what am I gonna do for dinner?
13:08:21 And I usually know like what their day is going to be like the next day.
13:08:23 They can look at. They’re in the kitchens. They can look and see what they’re cutting.
13:08:27 The fridge what it’s in the house, and then by when they decide.
13:08:30 Then, when after, when they’re relaxed off to dinner, you know.
13:08:33 Then they can go. Oh, yeah. Okay. Well, I’ll need this from.
13:08:36 I’ll pick that up in the store. I can get my husband to grab this or whatever it is, and it just it just takes all that pressure office.
13:08:42 So that’s what our first step is to be like that you might like to try is just bringing that decision, making process the night before, or maybe it’s earlier in the day that you maybe think okay at lunch time.
13:08:52 I’m gonna stop and think about what I’m having for dinner.
13:08:55 It doesn’t matter, but just as like you want to decide.
13:08:58 Like to think about like what’s going to be realistic for you, and what’s going to work for you?
13:09:02 And I’ll take a couple of guys to experiment and try some different timing for you.
13:09:06 But just know that eventually you’ll get it and when you do it’ll feel really good.
13:09:12 So that’s that’s why. So yeah. And the other, yeah, just wanted to speak quickly, like, and you never like like, it’s not supposed to be that you plan this perfect plan.
13:09:23 And then you stick to the plan. A 100% like that never happens.
13:09:27 Like. I plan every week, and it never I. It’s very rare that I would actually my plan.
13:09:32 What we actually ate matches. My plan, 100%.
13:09:35 The C. And Winston Churchill Sundays up really beautifully.
13:09:37 He has a quote where he says that you know plans are of little importance, but planning is essential, so by you having this decision-making process and actually going through the motions of thinking about what for dinner, what’s for dinner like that just having that going through that process and giving yourself an
13:09:56 Option takes all the pressure off and is so invaluable, and then, of course, like, when stuff happens and things things change, you can adapt.
13:10:05 And that’s why I have like the waste avoidance strategy.
13:10:09 And with all my recipes, so that because there’s always a way that you can save those ingredients for so that they don’t go to waste.
13:10:17 But by having this plan like, you’re just setting yourself up to success.
13:10:22 So let some stop talking, Joels and I’m gonna screen share so that we can.
13:10:27 We can screenshot. So we’ll go through these exercises together.
13:10:35 So our day, 3 exercises and if you got you doing this in the the playbook, that’s cool, too.
13:10:41 This is the one just on the the epic adventure page.
13:10:46 So smp dot 2 tos Ford epic easy to remember. Okay.
13:10:51 So day 3 are deciding. Process. So what we’re going to do is we’re actually going to.
13:10:58 That’s where we’re going to save the templates.
13:11:00 So we’re going to click on this link. And this is so.
13:11:04 Yesterday we had a template of meal ideas, the way you came up with your 10 ideas.
13:11:10 This is your template that you’re going to use for your planning, and I I’ve included.
13:11:17 This is my my template, so I usually shop on a Thursday or a Friday.
13:11:22 So I’m usually planning Friday to to Thursday, but you can move.
13:11:25 Edit this and move it around as you will. So what we want to do is the same as yesterday.
13:11:29 We want to save this to your collections, so save to my collections, and that’ll redirect you to it, and you can see now we’ve got my meal plan.
13:11:38 Template down here I’m gonna I PIN that up and edit it, and what we want to do is is just move this around so it suits you.
13:11:47 So you might want to leave it like this. If you want to plan.
13:11:50 But if, say your planet, you normally shop on a Sunday, maybe you’ll want to move Sunday up so to do that.
13:11:56 You just go columns and groups and then that’ll bring up the thing, and then you can.
13:12:04 You can edit the any of these you can add, you could say so.
13:12:09 You don’t want to call Sunday Sunday. You might wanna call it just day.
13:12:11 You so you can change things. There, you can stop at any, or you can reorganize things.
13:12:16 So maybe you might wanna do like Monday to or say Friday, Saturday, Sunday.
13:12:27 Yeah, so you can reorganize that. How you want whatever I’ve included.
13:12:31 Like, I have a section in mind of ideas to try, just because that’s like fun.
13:12:36 It can be a fun place to put new ideas. If you think as you’re thinking of them, but you don’t have to.
13:12:42 It’s really up to you to play around. But when you finished, so we’ll stop edits that, and then once we’re out of editing mode, then you can add your items.
13:12:54 So then you’re actually actually we’ll take a step back.
13:12:56 And before we do this we’re going to go into the exercises so you’ve got your template saved.
13:13:01 So so let’s just think now, like this question, 3 like, yeah, what timing is gonna suit you.
13:13:09 So you might want to do weekly. You might want to do daily, it might be every 2 or 3 days.
13:13:14 It might be every 3 or 4 days up to you. But just decide now, like where you want to start with this and think.
13:13:19 Make it realistic. And then the next step is to decide like when, where, and when will you decide?
13:13:27 So we had that example of, you know, in the kitchen after dinner, like deciding for the night before, and you want to be deciding for the day ahead, and you want to but there’s a heap of research around like habit formation, and you want to be really specific about when and where
13:13:43 You’re going to do a new habit if the habits going to stick.
13:13:48 So I’ve given you some examples here, so we’ve got in the kitchen, or maybe it’s like when I’m having my morning coffee at the outdoor table on Sunday Saturday morning before I go to the markets, or it might be you know at my desk at
13:14:00 11 am, you gonna just have it scheduled into your calendar like a meeting for yourself like that could be another option.
13:14:07 It’s up to you like, just think about your your situation, and just choose like, choose one place to get started, knowing that you can always change it.
13:14:16 So when I’m where are you going to decide? And then what will be your deciding process?
13:14:21 So I’ve given you some examples here, so that first one is so that you’re going to look at my list of go-to meals on the micro page, on simple meal plans on my phone.
13:14:32 She’s from that least. And then write my plan in my template.
13:14:35 So that would be so when I so this is, if you remember the got meals collection where we added in.
13:14:44 So you’d have your top 10 go to meal, so you’d open that up.
13:14:46 Have a look. Go. Okay, call. This is what these are my options.
13:14:52 And then you’d go into your template, and you add items so you can add, you can either you could either add, just a note, so it might be.
13:15:02 You’re deciding that you’re gonna have Lnas
13:15:06 Solid.
13:15:10 Salad, and adding, that night on Friday, and then you might decide that on Monday you’re gonna add another item, and what we can also do is add from collection. So we can actually go.
13:15:22 Into that, go to meals, collection, and that’s got all the recipes in the collection by alphabetical order.
13:15:33 It looks like. More. So there’s yeah.
13:15:36 All those recipes are in there, so say we might wanna have that fast rose temporary salmon.
13:15:43 That might be one of your go-to’s, and so you can just populate the the.
13:15:47 My ideas from here, and if you want, you can actually use.
13:15:52 There’s a shopping list. So you can actually generate a shopping list.
13:15:55 But that’s only for that’ll only include the the ingredients in the actual recipes that you’re using.
13:16:03 So it’s not going to populate. It’s not going to know what your Bologna is, and salary ingredients are.
13:16:08 So it’s a little bit limited. I generally just.
13:16:11 I do my shopping this manually cause it’s usually not that many things that I need to get, but it’s up to you.
13:16:17 Okay, so that’s that’s how that’s an example of your decision making process let’s see what the next thing.
13:16:27 Yeah. No. Then the next. The other option might be that you look at your go to meals list, and maybe you like paper.
13:16:33 So maybe you’ve got you’re a notebook, and you’re gonna write it in.
13:16:35 You’re gonna choose and just write it in a notebook, or or you might look in the fridge for what you have.
13:16:43 And then look at the the list, and then write your plan in the template like you might.
13:16:48 Yeah, it’s up to you. But just the more specific you can be about the prices I know it feels a bit tedious, but there’s a heap of research that the most specific you are about.
13:16:57 What you’re actually going to do. The easier it is, the more likely you’re going to do it, because when you sit down, if your brain says, Oh, meal plan, you’d be like, oh, what do I do?
13:17:05 What do I start? Whereas if you go okay, I’m gonna look at my list of Got meals first.
13:17:10 That’s going to give you an action. It’s concrete action to take action first.
13:17:14 Okay, so that’s it for today. So we’ve just got those those 3 things you can deciding the timing you’re deciding when and where and you’re deciding on your process.
13:17:26 And then you’ve got your template that you’re you’re going to play around with an edit, and I will see you tomorrow.
13:17:33 Okay, have a beautiful day. And oh, yeah, any questions leave a comment below

DAY 3 EXERCISE:
1. Save the My Meal Plan Template to your collections
2. Go to the my faves page + open the template. Play around and edit it to suit your situation.
3. What timing suits you for now?
Weekly / Daily / Every 2-3 days / Other

4. Exactly where and when when will you decide?
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examples:
+ In the kitchen after dinner for the day ahead.
+ When I’m having my morning coffee at the outdoor table on Saturday morning before I go shopping.
+ At my desk 11am Wednesdays.

5. What will be your deciding process?
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examples.
+ Look at my list of go-to meals in my faves on Simple Meal Plans on my phone. Choose from this list and write my plan in My Meal Plan Template.
+ Look at my list of go-to meals on Simple Meal Plans. Write my plan in a notebook or planner.
+ Look in the fridge at what I have. Look at my go-to meals list. Write my plan in My Meal Plan Template.

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DAY 4. Making it FUN

13:19:54 Hello. Hello. So today is day. 4 of the lightning, your mental load.
13:20:01 If you could venture. And today’s a light, an easy day.
13:20:04 Today, within today, we’re gonna be talking about making it fun.
13:20:07 And the reason why we’re doing this is because in order for habits to stick, they have to be rewarding, and the best reward is actually, when the the activity is intrinsically rewarding, so what does that mean?
13:20:20 It means that you get pleasure from actually doing the activity. And for me meal planning.
13:20:27 I find it enjoyable, and so, therefore I want to keep doing it, because I I know it’s going to benefit me.
13:20:33 But also I actually like sitting down and thinking about what are we gonna have to have during during the week?
13:20:39 And so the best way to make this this process make your process stick is to find ways to make it intrinsically rewarding, and the best way to do that is to is with our actually thoughts. It’s so weird like.
13:20:54 But the there’s a Hebrew research around this that that we actually when we praise ourselves like, W, and we get praised from anyone.
13:21:03 But when we praise ourselves, that is, really releases a lot of dopamine in our brain, which is like the you put the neurochemical neuro transmitter.
13:21:11 So it’s it’s like our reward, like it feels really good.
13:21:14 So you know, when we eat sugar we get to open made when we reward ourselves with our thoughts, we get to dopamine.
13:21:20 So, even if it’s a bit of a stretch for you to go.
13:21:21 Oh, I love meal planning, maybe what you can do is make it rewarding by rewarding yourself with your thoughts.
13:21:28 So when you do your meal, plant, when you, when you actually do so side what ahead of time, when you do give it a go, really talk that up in your brain like, look at me.
13:21:39 I’ve actually decided it’s like, you know, the day before, and dinner’s not Julia Murray and I already know what we’re having like, and just really celebrate yourself.
13:21:45 You can’t do this too much, and the more you reward yourself with those thoughts, the more you’re going to be motivated, the more you want it going to want to keep doing it.
13:21:54 Sorry. That’s really the most powerful way to reward yourself, and it’s free, and it takes a couple of seconds.
13:22:00 And it’s really motivating to our brains.
13:22:03 But of course you can use external rewards as well.
13:22:06 So maybe it’s like, you know, you’re going to buy yourself a coffee, and you’re gonna do it at a cafe or maybe you’re going to. When you do the shopping.
13:22:12 You’re gonna like, buy yourself some flowers as a reward for the deciding ahead like.
13:22:19 Or maybe you’re going to. When you do your plan, you’re going to plan for the whole week, and you’re gonna plan a deserting.
13:22:24 It’s gonna be really delicious that you really a trait that you’re really looking forward to.
13:22:26 So those those extrinsic plant rewards they can work as well.
13:22:31 So you’ll know yourself. Why, what’s gonna work best for you, or you can use a combo of positive thoughts and external rewards.
13:22:38 But we want to make it fun for you. So that’s some I’ll question day, for question is like how I make deciding fun.
13:22:47 And then then the other thing I want to do today is the other thing.
13:22:53 Is that like kind of trap that we can get with this deciding ahead is that we get stuck in a rat of like choosing the same things and just getting bored with our choices.
13:23:00 And so what we want to do is be proactive about that.
13:23:03 So, rather than just waiting until we like tearing it. Or I was like, I can’t eat another talk over again.
13:23:08 We want to actually be proactive and have coming up with it new ideas.
13:23:15 And so having and having a go to this that could be that you just Google, whatever, and take your chances with all the billions of recipes on the Internet, or and my hint is that you know you could just can just just use the weekly meal plans from simple mail plans and that’s
13:23:31 Really what they’re for. I don’t actually expect anyone to like.
13:23:35 Look at the meal, plan and decide to cook all 5 dinners for the next week.
13:23:40 I guess that that might happen, but even I wouldn’t. I wouldn’t do that.
13:23:44 But what I do recommend using is using simple meal plans as an idea of like, oh, maybe I’m going to try one new recipe this week and just go to the to the meal plan for this week.
13:23:54 Because then there’s only 5 things to choose from. So there’s not like the whole Internet.
13:23:58 And you know there are going to be simple. You know they’re going to be 6 ingredients.
13:24:01 Most of them are one part. And yeah, 1520 min, sometimes half an hour.
13:24:07 But they’re going to be quick, and it just gives you that that go to so the second question is just deciding, like, what will my source of new ids be?
13:24:15 And simple mind is my hinge, but of course feel free to to choose your own.

DAY 4 EXERCISE:
1. How will I make deciding ahead fun? ___________________________

2. My source of new ideas will be: _____________________________

(HINT: The weekly meal plan from simple meal plans is an excellent resource.)

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DAY 5. Failing and Learning

13:25:35 Okay. Hello, welcome. Today. 5 of our epic adventures together and we have the boot comes coming to. It ends.
13:25:44 But all good things masked. So today we’re just going to be talking about failing and learning and the thing to remember is that like, it’s funny, like as adults, whenever we’re trying something new weeks, we wanted to to be perfect at it from day one and for it to all go perfectly and like
13:26:01 It just. That’s not how life happens. And it’s funny as kids we know are these that we meant to just fail in learn. But as adults we don’t want it.
13:26:08 So I just wanted to. This is just a friendly reminded that failing is going to be part of the process, and for you to like, get these habits in place, and to get these 3 essentials working for you.
13:26:18 There’ll be times where you try. Stuff, and it doesn’t work so well.
13:26:22 But what we want to do is instead of using that as an excuse, or it hasn’t worked.
13:26:25 I can’t me. I’m not gonna do this in quitting what we wanna do instead is, of course, try again and just use it as like, you know, this isn’t that I can’t use it.
13:26:35 Don’t use it as evidence that you’re failing.
13:26:37 Use it as an evidence of this is me trying new things awesome.
13:26:41 Remember that you know, rewarding ourselves with our thoughts, and just try something else like uses.
13:26:46 We’re going to begin again more until we and also the other thing is, yeah.
13:26:54 So just expect that’s gonna be times where you miss up where you forget to plan, or were you over plan and or you don’t feel like it, and that’s all part of the learning, and it’s all part of adapting.
13:27:05 So we want to just prepare for that. And also remember that.
13:27:09 Yet. Of course you’re gonna feel reason to doing this because it’s something different to what you’ve been doing before and also making decisions takes energy for our brain and our brains like to be really efficient.
13:27:21 So it’s they can delay a decision. Our brains can delay a decision.
13:27:25 They will because then they don’t have to expend that energy to later.
13:27:31 And so we just want to understand that. Yes, our brains are just being in being efficient.
13:27:34 But with we’re feeling resistance to deciding. Then that’s okay, like, it’s nothing’s gone wrong.
13:27:40 But we want to still decide, anyway. And for those reasons it’s like that, you know.
13:27:44 Like, if you decide when you and your at your time, where you did plan, decided where you want.
13:27:51 When you want to decide, your brain’s going to be better.
13:27:53 It’s going to be more efficient. It’s going to be easier than if you’re just waiting till the end of the day.
13:27:57 And you know where that trap leads you. So yeah, expect expect to fail expecting this up and do expect that resistance to come and do it.
13:28:05 Anyway. And so I, final exercise for today is just to yeah, just to set aside.
13:28:14 Decide now like when do you want to review and adjust your list of go to meals and adjust your process?
13:28:20 So it might be that you want to do it next week or it might be that you want to leave it for a month and see how that goes.
13:28:25 But actually like making a mental narrative that you’re going to actually go in and review your process is going to just like make it so much easier for you for you to to adjust and and go on.
13:28:38 And I’ll be reminding you as part of simple meal plans to to do this.
13:28:44 But yeah, it’s up to you. So hope you’ve found this useful.
13:28:46 If you’ve had any questions or anything’s coming up, or if you’re struggling with anything later, comment below, and I will help you like you can do this.
13:28:55 Yeah, and you remember, you don’t have to do it perfectly like anything that you do he’s going to be a positive like.
13:29:03 It’s so much more going to help you so much more than than than staying stuck where you were.

DAY 5. EXERCISE:
When will I review and adjust my go-to meals list and my decision process? ___________________________

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Questions?
Leave a comment below.

With love,
Jules x